Standing Low-Pulley Deltoid Raise

The Standing Low-Pulley Deltoid Raise isolates the Shoulders through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.

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Standing Low-Pulley Deltoid Raise - starting position

Starting position

Standing Low-Pulley Deltoid Raise - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Forearms

The shoulders handles the primary load during this movement. The forearms assist as stabilizers throughout the range of motion.

How to Standing Low-Pulley Deltoid Raise

  1. 1

    Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.

  2. 2

    Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.

  3. 3

    Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.

  4. 4

    Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.

  5. 5

    Repeat for the recommended amount of repetitions.

  6. 6

    Switch arms and repeat the exercise.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

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Anti-Gravity Press - starting position

Anti-Gravity Press

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Arm Circles - starting position

Arm Circles

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Frequently Asked Questions

What muscles does the Standing Low-Pulley Deltoid Raise work?

The Standing Low-Pulley Deltoid Raise primarily works the Shoulders. Secondary muscles include the Forearms, which assist during the movement.

Is the Standing Low-Pulley Deltoid Raise good for beginners?

Yes, the Standing Low-Pulley Deltoid Raise is suitable for beginners. Start with light weight to master the 6-step form before adding load.

What equipment do I need for the Standing Low-Pulley Deltoid Raise?

You need cable to perform the Standing Low-Pulley Deltoid Raise. Most commercial gyms will have this available.

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